Have you ever heard of gluteal amnesia or dead butt syndrome? Did you know that this can happen when you sit for long periods of time without standing or moving around? Many of us are in this same situation every day, our backs hunched over the computer finishing tasks and projects at work. And if your glutes are weak, chances are you’re experiencing pain in your lower back.
In this episode of Back Talk Doc, Ryan Klomparens – who is a Physical Therapist at the Carolina Neurosurgery and Spine Associates – discusses why it’s important to keep your gluteal muscles strong and functioning correctly, while also promoting flexibility. He reveals how we need to have a comprehensive look at our body’s muscle groups as having weakness in one can affect how the other performs.
The glutes, in particular, help keep the pelvis level to reduce stress on the lumbar spine and decrease the pressure put on the back muscles. Forgetting to strengthen these in your exercise routine will have detrimental effects on your knees, feet and ankles too. Ryan also specifically talks about runners and CrossFit athletes, and how strong gluteal muscles can reduce the risk of injuries when doing this sport. He also provides tips and basic exercises you can do at home for your gluteal muscles, which include pelvic bridging, step-ups, reverse lunges and goblet squats, while carrying hand weights or kettlebells.
For Ryan, we should focus on working to make our bodies healthy and keeping our joints strong, by minimizing the workload we put on them on a daily basis.
Key moments in the episode
- What are the gluteal muscles? 05:20
- Having strong hips reduces back pain 07:20
- Effects of prolonged sitting on the back and hips 09:26
- Self-correcting sitting posture 10:56
- The importance of strong gluteal muscles for runners 12:28
- How the glutes affect the knees, hips and ankles 21:33
- Balancing strengthening muscles and promoting proper flexibility 24:00
- Basic exercises for the gluteal muscles 25:49
- Lowering the risk of injury when doing deadlifts and squats 27:54
- Recommended exercise apps and online programs 30:19
- Ryan’s personal exercise routines 31:44
Every episode of Back Talk Doc includes a Health Matters segment intended to provide actionable health information you can immediately put into practice in your life. This week, Dr. Lakhia explores organic vegetables and fruits, and how it’s necessary for us to nourish our bodies with only clean food. He mentions the Environmental Working Group’s 2019 Shopper's Guide to Pesticides in Produce. (14:44)
Links mentioned in the episode
Ryan’s recommended apps:
Ryan’s recommended gluteal and back strengthening exercises
- Goblet squat
- Single leg RDL
- Safe spine positioning for dead lifts
- Nordic Hamstring Curls
- Glute Bridges
- Front Foot Elevated Dumbbell Reverse Lunge
- Rear Foot Elevated Split Squat Tutorial
Back Talk Doc is brought to you by Carolina Neurosurgery & Spine Associates, with offices in North and South Carolina. To learn more about Dr. Lakhia and treatment options for back and spine issues, go to backtalkdoc.com. To schedule an appointment with Carolina Neurosurgery & Spine Associates, you can call us at 1-800-344-6716 or visit our website at carolinaneurosurgery.com.